Flashcards
week 5b -
Flashcards do conjunto (157)
- 1what are seven resistance training program design variable?needs analysis
exercise selection
exercise frequency
exercise order
load and repetitions
volume
rest periods - 2needs analysis is a two stage process which include:Evaluation of the sport (understanding its demands e.g energy)
assessment of the athlete
- training status
- physical testing and evaluation
- RT goal - 3what 3 steps must be considered in Evaluation of a sportMovement analysis- body and limb movement patterns
physiological analysis- Strength, power, hypertrophy, muscular endurance properties
injury analysis - common sites for joint and muscle injury - 4what does the assessment of the athlete include?training status
- type of training program
-level of intensity of previous training program
Physical testing and evaluation
- tests should relate to the sport
primary RT goal
- typically to improve hypertrophy, strength, power or endurance
(concentrate on one training outcome per season) - 5What does exercise selection involve?Exercise types
- core and assistant + structural and power exercises
Movement analysis of sport
- sport specific exercises and muscular balance - 6what does exercise selection depend on?Exercise technique
availability of RT equipment
availability of training time - 7What does the SAID acronym mean?Specific adaptation to imposed demands
-exercise specificity
The more similar the training to the exercise and its movements the greater the likelihood of positive transfer to that sport. - 8What is training frequency ?Is the number of training sessions completed in a given time period (usually one week)
- 9How many days between RT sessions to stress the same muscle group?There should be 1-3 days between sessions that stress the same muscle group
- 10what does training frequency depend on ?Training status
sporting season (may limit available time)
other training (consider all effects of other anaerobic and aerobic training and physically demanding occupations etc. - 11what is exercise order and what does it include?is the sequence of RT exercise performed during one training session
examples of sequences include
-power, core , assistance exercise
-upper and lower body exercises (alternated)
- push - pull exercises (alternated)
- super-sets vs compound sets - 12Why are power exercises performed first?Neuro muscular and muscular fatigue which is why power is fisrt as the movement needs to be fast and explosive
- Fatigue influence that - 13list 2 methods that provide opportunities for recovery between exercises ( exercise order) \upper and lower body exercises (allows recovery between exercises)
Push - pull ( improves recovery between exercises ) - 14what is a super set?A super set is when two or more exercises target different muscle groups are performed in a row without rest between them.
- 15what is a compound set?a compound set involves performing different exercises that work the same muscle groups
- 16Describe a circuit?exercises with minimal rest periods with pre set times and repetitions
- 17step 5 of the RT design is training load and repetitions.. what is important about the prescription of reps and load?the correct prescription of reps, sets and loads will determine the adaptation experienced.
- 18what is the relationship between load and repetitions ?The heavier the load the lower the number of repetitions can be performed
load is commonly described as a %age of 1RM - 19When training for hypertrophy, strength, endurance and power what loads should we prescribe?Strength: heavy load
power: relatively heavy load but lower than strength as power needs to be fast and explosive
hypertrophy: moderate loads
endurance: light loads - 20When may RM testing not be appropriate?For the use in novice or clinical populations for RM testing may not be recommended. An alternative approach to setting load is to use RPE.
- 21step 6 of the RT training design is training volume. What does it refer to?the total amount of work completed during a session, week or cycle.
#n.o of reps - 22what is repetition volume?The total number of repetitions performed during a workout session
- 23A way in which volume of a session can be determined is tonnage, what is it?total number of sets x number of reps per set x weight lifted per rep
- 24training volume is directly based on the resistance training goal and training status. How should volume be prescribed?training status: Appropriate for athlete to perform only 1 -2 sets as a beginner and to add sets as they become better trained.
Power: training volumes lower tan those for strength
hypertrophy : involve high training volumes and performing three or more exercises per muscle group
endurance: many repetitions for light loads, few sets. - 25step 7 the time dedicated to recovery between sets and exercises is called the rest period. The length of rest between sets is highly dependant on the training goal and athletes training status.Power - 2.5 mins
strength - 2-5 mins
hypertrophy 30-90sec
endurance 30 sec - 26Why does muscular endurance obtain such a small rest period?Stresses the ability to produce force for longer periods of time
- 27What is periodisation?a method of planning training by dividing a program into periods and cycles having a specific goal for each period
- 28periodisation divides plan into smaller training phases making it easier to plan and manage program and ensure peak performance for the main competition..
- 29periodisation is a step by step process addressing the fundamental elements of the sport. What are these elements?Endurance
speed
strength
power
technical/ tactical
psychological/ nutritional - 30The fitness fatigue paradigm states that...Performance = fitness - fatigue
If no new training stimulus is encountered after recovery and adaption the preparedness and performance capacity will decline - 31Periodisation cycles please explain a macrocycle, mesocycle and microcycleMacrocycle: Typically an entire training year but may also be a period of many months up to four years.
mesocycle: two or more cycles within a macrocycle. Each lasting several weeks up to several months
microcycle: typically 4 weeks but could be as short as 7days - 32what are the periodisation periods?Preparatory
- general prep
- first transition/ specific prep
competition
second tansition - 33in the preparatory periods what intensity and volume should be applied for each training goal?Hypertrophy/ endurance
- focus on low intensity/high volume
basic strength
-Improve baseline strength levels to facilitate sport specific movement patterns
Strength and power
- focus on high intensity low volume - 34what does the first transition in the preparatory period mean?period of specific preparation
shift from general training with focus on sport specific development - 35what does the competition period involve?Maintenance and slower development of physiological factors
high focus on sport specific training and skill focus - 36What does the second transition mean?The end of competition and begininning of off season/ pre season program
time of rest and recovert
low vol/low int - 37What is linear periodisation?Traditional resistance training periodisation model with gradually progressive mesocycle increases intensity over time
- 38what is non linear periodisation?A periodisation model alternative that involves large fluctuations in the load and volume assignments for core exercises
- 39what are the similarities and differences between linear and non linear periodisation and what should you consider?. have similar effects on maximal strength
. non linear can increase training novelty
. alternating between the two methods may reduce performance plateus
. need to consider training history when choosing periodisation methods
-considerations for competition/ peaking frequency - 40What is tapering?-Systematic reduction in training duration and intensity
-increased focus on technique and training quality
- most commonly performed in endurance athletes a head of major competitions - 41What is evidence based practice?Integration of individual clinical expertise with the best available external evidence from systematic research
- 42evidence based practice is the process of making decisions based upon evidence, professional experience and client needs....decisions based upon
- client needs
- professional experience
- evidence from systematic research - 43EBP is important for S&C coaches to evaluate ....training devices and methods
programming theories
exercise for population with special needs
nutritional supplementation - 44Our knowledge of human physiology and its relationship with to strength and conditioning is incomplete and constantly evolving meaning...professionals are students for life and that an optimal strategy in 2016 may not be in 2026.
research and gaining knowledge of peers is crucial - 45What are 3 crucial things we need to do when applying stimuli to clients that is not well studied?- constantly monitor
- use professional advice
- constantly measure - 46what are the 3 domains of knowledge in strength and conditioning?scientific knowledge
academic training
practical experience - 47Explain the difference between a peer reviewed vs non peer reviewed article?peer reviewed journals have been have been critically examined by scientists in the field.
Non peer reviewed literature has not been critically examined and may not be reliable information - 48what are the transfer of knowledge steps?producers of knowledge (researchers and academics)
consumers of knowledge (practitioners)
beneficiaries of knowledge (athlete) - 49Can the transfer of knowledge steps go both ways (reversible)?yes
- 50What is the process of EBP? 6 stepsdevelop a question
search for evidence
evaluate the evidence
incorporate evidence into practice
re evaluate the evidence
disseminate information - 51When developing a question what are they based on?usually on something we want to achieve
- 52What are background questions?general questions based on underlying physiological or physical mechanisms associated with training.
- 53What are directed questions?focused questions that lead to a better understanding of the effectiveness of an intervention, population, comparison, outcome and time.
- 54When developing a question it must consider 5 steps...population: (male vs female, untrained vs trained, young vs old etc)
intervention: specificity, applicability
comparison: control/ placebo group
outcome: (transfer to sport, magnitude of effect)
Time: intervention time, assessment time, time of lasting effects. - 55When searching for evidence where should you look?Peer reviewed evidence
peers
practical experience and observation - 56When evaluating the evidence what should you consider?bias
funding
conflict of interest
was it reviewed - 57when should you incorporate evidence into practice?if the search returns strong evidence for a certain question/technique.
If the search returns weak evidence the strength coach may use the technique sparingly but not at the expense of traditional training - 58What does disseminating information involve?tell staff and athletes the information and why you have chosen to use a particular technique (re insurance)
consider writing and publishing a peer reviewed journal - 59list 3 suggestions for EBP...schedule a time on a weekly basis to search for evidence
consistently read scientific journals
be sceptical and critique the evidence as 76% of stats are made up! - 60define physical activity..Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure.
- 61What are the two components of fitness?Skill related (athletic performance and sports related)
Health related (characterised by an ability to perform daily activities with vigor. - 62List some skill related components of fitnessagility
speed
power
reaction time
coordination
balance - 63what are some health related components of fitness?cardio respiratory endurance
body composition
musculoskeletal
- flexibility
-strength
-endurance - 64Explain cardio respiratory endurance?Ability to deliver oxygen to the muscle and use it
Include things like aerobic capacity, aerobic power, endurance capacity, vo2max etc. - 65regarding sport and health related components of fitness how does cardio respiratory endurance relate to these?Health: a negative risk factor for serious disease
sport : predictive of ones ability to exercise at high intensity for a long duration. - 66Regarding sport and health related components of fitness how does body composition relate to these?Health: positive risk factor for chronic disease. Need a minimum amount of body fat for organ protection
Sport: hypertrophy and potential power to weight ratio
ratio of fat to lean muscle tissue - 67Regarding sport and health related components of fitness how does musculoskeletal strength relate to these?Health: Ability to lift items in day to day life. Plays a role in balance and walking
Sport: Component of power and ability to produce force - 68Regarding sport and health related components of fitness how does musculoskeletal endurance relate to these?Health- ability to carry out day to day tasks. (e.g. climbing stairs)
Sport: Resist fatigue during anaerobic work to maintain maximal force contractions for longer - 69Regarding sport and health related components of fitness how does body flexibility relate to these?Health: functional tasks, climbing stairs, dressing, undressing and picking things up etc.
Sport: perform required skill demands moving through the required ROM without injury occuring - 70There are two ways to characterise the fitness elements of a sport... What are they?predict
- based upon theoretical knowledge
measure
- physiological and skill components
Both methods used in isolation are limited . used in combination is the produces the best effect. - 71Why would you want to test components of fitness?characterise population
monitor training
set goals
helps structure training programs
diagnose disease
provide motivation - 72It is important to follow a strict protocol when we measure components of fitness. What are the health related protocols?endurance
strength
flexibility - 73It is important to follow a strict protocol when we measure components of fitness. What are the sport related protocols?agility
speed
balance - 74When would we measure components of fitness?Important to remember that excessive testing can undermine the purpose and benefit or testing in the first place as people improve at those tests
therefore components of fitness are measured during the needs analysis during the (eval of sport) and (assessment of athlete). - 75There are very few examples of sports performance that is determined by one single fitness element (e.g endurance)......most athletes possess a variety of physiological attributes to make them good at what they do.
- 76Why do marathon runners require strength?marathon runners require strength at a sub-maximal level allowing them to perform movement for a longer period of time
- 77A reliable fitness test should:Be reliable, valid, relatively inexpensive, easy to administer
should yield results that are indicative of current state of fitness - 78define reliability :refers to the consistency or repeat-ability of measurement
The ability to of a test re produce the same score upon repeated measurements in the absence of an intervention - 79define validity :the relationship between the value of a measurement and its true value
most important aspect of any assessment procedure
does the test measure what its supposed to? - 80what is the most common form of reliability ?reliability correlation (retest)
the closer values are to the line the higher the reliability
r- correlation coefficient shows the relationship - 81Measurement error can arise from what factors during testing?-Intrasubject (food, fatigued)
-interrater ( between raters. E.g coaches can give different scores)
-intarater (within rater) e.g bad mood and lack of ability to be consistant
-failure of the test to provide accurate results - 82What is typical error?technological error
biological error - (E.g fluctuation in body mass over time) - 83How is typical error decribed?coefficient of variation
CV= standard deviation/ mean x 100%
Gives a %age as an indication of variation in a measurement - 84What does the intraclass correlation coefficient do?= general measurement of agreement
used in assessment of consistency and reproductibility of quantitative measurements - 85A regression of --------- indicates good validity?1
- 86A test may be reliable but not valid?true
- 87What is an alternative way to measure validity?use the statistical method known as bland & altman plot
- 88How do we determine what to test???through needs assesment
eval of the sport
assessment of the athlete - 89The environment of testing is crucial. What should the environment include to make the athlete more comfortable?Positive
clean
organised
room temperature and ventilation
comfortable seat for examination
examination table ( BP, HR, ECG) - 90what should the temperature be in a testing environment?20 - 22 degrees
humidity of <60 % - 91during testing we are obligated to provide sufficient duty of care. What does this incorporate?Constant monitoring for abnormal responses
check HR response (should be linear), appearance, colour, facial expressions) - 92What are the signs to stop a fitness test?Abnormal chest pain
pins and needles in the limbs
extreme dizziness/ lightheaded - 93Why should you advise athletes to stay behind after maximal testing?because adverse affects can occur after exercise make sure a warm down is included and keep them close for at least 20-30 mins after max effort
- 94regarding test preparation what should be accomplished before the participant arrives?calibrate all equipment
provide informed consent
ensure all testing documents and forms are organised and available for the test administration - 95when all tests are performed in single session the order that tests are completed may influence the results.for example the following order applies....
RBP
Skinfold
sit and reach
bench pull
20m shuttle - 96list the general testing order...rest
speed power
muscular strength
muscular endurance - 97How much of a rest is needed between muscular strength and endurance?minimum of 5 minutes
- 98What are the participant instructions prior to testing?-refrain from ingesting food, alcohol, tobacco and caffeine 3 hrs before testing.
-bring a list of meds (dosage,frequency)
-clothing should permit freedom and include walking/running shoes. - 99testing administration should include what 6 steps?testing environment
duty of care
test preparation
testing order
instructions
encouragement - 100dThe volume of oxygen used under different conditions.
- 101Define Vo2 maxthe maximal volume of oxygen used during maximal exercise where no increase in effort can arise.
- 102Define Vo2peakMaximal volume of oxygen used during maximal exercise, not always related to maximal effort.
- 103Define a maximal testsystematically increases in exercise intesnity until the subject reaches ehaustion ( can be continuous, intermittent)
Volume of oxygen used at the level of exhaustion is vo2 max (plateau in o2 consumption) - 104can you work at an intensity of 100% Vo2 max?yes
- 105list some maximal aerobic tests?-continuous time trial running
-intermittent running tests
(Yo Yo intermittent)
- step tests
(queens college step tests)
cycle tests, swimming tests,run jog tests etc. - 106What do sub maximal tests provide?-ability to use HR response to determine Vo2 max
- individual equations per test - 107list 5 facts about aerobic field fitness tests-can be conducted in a field with large numbers
- extensive equipment or expertise not required.
- less accurate than laboratory tests
- most involve strenuous or maximal effort
- suitable for young people in good physical condition, without CVD risk factors - 108What does the cooper 12 minute run test involve ?run as far as possible in 12 minutes
Practice is required to learn pacing - 109Most field based tests will provide one or more outcome measures, which can be used for training prescription. They include ....-level/ shuttle
- speed
distance
vo2max
heart rate
rpe - 110what do you need to consider when selecting a field based test?equipment
space
how many people
level/fitness
vo2max
speed - 111define anaerobic capacity :maximal amount of energy that can be generated via non oxidative pathways
- 112define peak anaerobic power:the maximal rate of energy generation
- 113why is anaerobic metabolism important?provide rapid energy for explosive movements ( atp-pc) last approx 10 sec
lactic acid - glycolysis (0-1 mins) - 114define strength:maximum amount of force a muscle group can produce
- 115Define power:amount of work performed per unit of time (fxv/t) ( f x d /t)
- 116why would we want to measure strength?Health: maintain Independence,
continue to pursue leisure activities,
maintain bone density - 117Why would we want to measure power regarding health related and sport components of fitness?Health: protect against falling a tripping (quick movements) increases chance to respond quickly
Sport:explosive movements and force production in a short period of time - 118What are some field testing for strength and power?Strength
- 1 RM
isometric dynamometers
power
- medicine ball throw
punch power
vertical jump
five bound test
standing long jump - 119list some objectives to strength and power testing:- identify athlete weaknesses
- monitor effects of training, detraining and rehab
- provide motivation and encouragement to the athlete by the use of goal setting and feedback - 120what are the considerations of power testingTYPE OF CONTRACTION
MUSCLE LENGTH
SPEED OF CONTRACTION
MOTIVATION
FATIGUE
WARM-UP
STRETCHING - 121list 4 types of muscle contractionsConcentric: shortens muscle
eccentric : lengthens muscles
isokinetic: constant speed of contraction
isometric: no changes in muscle length - 122What is the importance of pre tests warm ups?warms ups can improve test performance and reduce the risk of injury by increasing blood flow to the muscle increasing its temperature
- 123wjat should a warm up include for strength, speed, agility and change of direction field based tests?5 min aerobic warmup
resistance exercises of the muscles involved in testing - 124What are errors of strength training?-maximal tests rely on max effort (don't always assume your athlete is motivated )
-accuracy of force measurement
-consistency of the operator - 125what relationship can be used to determine 1 rm?force velocity relationship
force increases/ velocity decreases - 126individual equations can be used to predict 1RM based on known velocities at 1RM. what are the known velocities at 1 RM for the bench press and the squatbench press 0.16 ms^-1
squat 0.25 ms^-1 - 127what are multiple repetition maximum tests?involve multiple repetitions.
- 128what are the benefits for multiple repetition maximum ?-Athletes that are not used to using 1 RM in training use multiple repetitions
-Multiple repetitions allow for assessment of technique during performance
-multiple reps provide greater reliability in the assessment of strength and power - 129define speed:skills and abilities needed to achieve high movement velocities
- 130define speed - endurance:the ability needed to maintain maximal velocity or repeatedly achieve max acceleration
- 131decribe the importance of power:-speed and agility are highly dependant on power
-acceleration requires power production
- agility requires the muscle to absorb and then rapidly generate force (power) - 132are there associations between speed and agility?Yes there are associations between fitness qualities inc power, acceleration, speed and agility however these are distinct qualities and need to be tested independently
- 133list one type of test for speed: agility: speed endurance:speed: 20,60 m sprints
agility: 505 agility test, afl agility test
speed endurance: AFL sprint recovery test, phosphate recovery test - 134What do sprint tests measure?the ability to accelerate and run with maximal speed
Different distances can be used to measure different things
short (20m) - acceleration
Medium - explosive
long (60) -maximal speed - 135what does the phosphate recovery test involve and test? Speed endurancetests anaerobic capacity and the ability to recover between sprints to produce the same level of power repeatedly.
- 136define flexibilityflexibility is the intrinsic properties of body tissues that determine range of motion without injury at a joint or series of joints
- 137Dynamic flexibility:refers to active rom about a joint. The range achieved is dependent upon the strength of the muscle moving the joint at any tissue resistance.
- 138define passive flexibility:refers to passive ROM about a joint. The range is influenced by all tissues (contractile and non contractile) about that joint and can be moved through the range by someone else.
- 139static flexibility:Individuals range of motion that can be achieved without body movement
- 140define elasticity:the ability of a tissue to return to its resting length after stretching
- 141define plasticity:The ability of a tissue to permanently alter its length
- 142What is ankylosis?pathological loss of ROM
- 143what is hyper-mobility?is excessive ROM
- 144static flexibility is not a whole body characteristic but is specific to joints and direction of movementtrue
- 145list some benefits of flxibility..improve joint ROM and function
enhances motor performance
prevents injury recurrence and injury - 146what factors affect flexibility ?joint structure (determines a joints ROM)
age and sex (older people tend to be less flexible.)
connective tissue (elasticity and plasticity of connective tissues affect ROM )
Muscle Bulk (impede joint movement)
activity level (active persons tend to be more flexible) - 147what is autogenic inhibition?is accomplished via active contraction of the same muscle before a passive stretch
- 148what is reciprocal inhibition?is accomplished by contracting the opposite muscle that is being passively stretched
- 149what does autogenic and reciprocal inhibition active and do?activates GTO's and causes muscle relaxation
- 150Define inflexibility :inability of a muscle to elongate
- 151what may inflexibility result in ?interruption of the length tension relationship
pain - 152How can static flexibility be measured?-Static flexibility: linear or angular measurements;
-more so angular than linear
Static flexibility scores are objective but is highly dependant on the subjects tolerance to muscle tension - 153How can dynamic flexibility be measured?clinical measurement of dynamic flexibility is not practical as it involves movement. It is also limited to research and requires expensive equipment
- 154How does the direct method assess change or limits in ROM?uses goniometores to determine joint dispascement.
- 155How does the indirect method measure flexibility and ROM?uses linear measurements between segments
Tape measures, rulers - 156What are some considerations when testing for flexibility and ROM?Warm up
number of trials
clothing effects on flexibility
time of day
injury
relevance - 157—
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- FlashCards sobre week 5b -, criado por show horses em 02-06-2018.
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